I started Fit Soldiers hoping to quickly tone and tighten for an upcoming vacation. I joined using one of the LivingSocial deals, thinking the six weeks would be enough to get me where I wanted to be for my vacation; not thinking for a moment when I began that this would be a program that I would commit to for any longer than the six weeks. That was nearly 19 months ago.

During my orientation, I found out what it meant to be skinny fat. I knew I wasn’t as in-shape as I used to be, but I never considered myself fat. I was floored to find out that my body fat percentage was only 4 % away from being considered ‘obese’. If being shocked by my body fat percentage wasn’t enough, it became very clear how weak I had become. Our group cheered when one of the girls could do one pushup on her feet, I could barely do one pushup on my knees. My fitness level was bleak. I knew for some time that I wasn’t as healthy as I should be. I love to run, and running had become difficult, I found myself walking far more than running. At the end of orientation, I was definitely motivated to get in shape…and if nothing else do one push up on my feet.

So my 6 week journey began…and I am not going to lie, it was tough, but I saw differences in my body after the first few weeks. My clothes were fitting better and as funny as it sounds, I felt muscles in my arms that I had never knew existed…seriously. I felt healthier and stronger. I immediately felt a difference in my energy level and also found myself motivated to learn how to eat and drink better. Of course, these are all changes that you’d expect to get by working out, but I also noticed changes in myself that were not physical. You think about committing to an exercise program and you think that the benefits of that program are purely to tone and tighten, but I gained so much more in the first six weeks. I was beginning to gain my confidence back. This is something that I did not expect. As a mother of two children and going through two pregnancies, it was an unexpected surprise to feel great in my skin again. With this, my results, and the fact that I was finally enjoying my workouts; I knew it was no longer a 6 week journey, but a life-long journey.

Now, nearly two years later, I am stronger, happier and healthier. I have reached my initial goals of working out and eating better to get into shape, and I no longer struggle to complete a push up (and can do so on my feet). I continue to see physical changes and know I still have a long way to go to reach my new goals which consist of unassisted chin-ups, and half-marathons. I have lost inches off my thighs, hips, and waist, and have gained muscle, strength and most of all self-confidence.

My favorite thing about Fit Soldiers is the TRAINERS!! I know, after years and years of ‘working out’ and not seeing results that I need someone to kick my butt. The Fit Soldiers trainers do just that. They push me just outside of my comfort level which in turn has resulted in continued progress. I can’t say enough wonderful things about this program; it has truly changed my life.

Shanna Haller

It was my wife that actually gave me the nudge to try something new. We were driving by Fit Soldiers one day and saw a bunch of folks outside working out. It looked like something totally different then what I was doing before. I was looking to try something new besides those big box gyms where you do the same thing over and over again. I was no longer motivated at those kinds of places and had stopped going. After my first Fit Soldiers workout of doing Spartacus, I was hooked!

Before I came to Fit Soldiers I thought I was in fairly good shape because I played soccer, hiked, and biked. But now I have a lot more stamina when playing soccer and I can run the whole game. Another thing I have noticed is that typical hikes used to tire me out and now a 5 mile hike is a breeze!

Since I started at Fit Soldiers I’ve dropped 10 pounds and 5% body fat. My fitness level has never been higher! I have more energy during the day, my stress level is a lot lower, and my core is solid. Also having great personal trainers has helped me work on my form, which has made my workouts a lot better.

Another thing that has changed since coming here is my nutrition. Dave did a grocery store tour that made me more aware of what is actually in food. Now I check the food labels and try to stay away

from fast food places. I’m eating more fruits, vegetables, and also eating at home more. I buy food that is good for me instead of ice cream and cookies.

My two favorite things about Fit Soldiers are the trainers and the people who are there. Everyone is in an upbeat mood and encourages each other to get better. I like the variety of exercises we do too. We focus on all the different parts of the body each workout. You never know what to expect when you walk through the doors!

Mike K.

Finally they gave us a habit that I’m already pretty good at!! :) They asked us to eat lean protein with each meal. Maybe it’s because Dave has ingrained it in me, and because I’ve heard him tell all of our clients that you need to have a balance of proteins, carbs, and healthy fats at every meal and snack, but honestly I didn’t find this habit to be too hard.

For breakfast, lunch, and dinner this comes very naturally to me. It’s the snacks that I have to be a little more intentional about making sure I’m doing this.

For instance it would be easy for me to grab a piece of fruit, granola bar, some crackers, or a handful of pretzel thins for a snack, but then I would only be getting carbohydrates, which means I would more than likely be starving again in 20minutes. So what I have been trying to do is add a lean protein (which often covers the healthy fat as well) with my traditionally carb heavy snacks. My favorites are cottage cheese, fage plain greek yogurt, string cheese, and hard boiled eggs.

Precision Nutrition gave us the following list of their recommendations:

• Lean meat such as beef, pork, wild game
• Poultry such as chicken or turkey
• Fish & seafood such as shrimp or scallops
• Eggs & egg whites
• Cottage cheese or strained plain Greek yogurt (such as Fage)
• Protein powder such as whey, egg, vegetarian blends, etc.
• Cooked lentils or beans
• Tempeh or tofu
• Veggie burger

Another thing they mentioned is that while plant sources(aka veggies) do contain some protein they are not as protein dense, meaning they don’t have as much protein per volume as animal foods such as beef, chicken, or fish. So you would have to eat a lot more of them to get enough protein, which is why they are not on their recommended list of protein sources.

Today make it a point to get lean protein in with every meal and snack that you eat. Then do it again the next day and the day after that. Before you know it, just like me, you may find yourself getting pretty good at this one!

Post a comment and let us know how your healthy eating habits are coming along!

Committed to Your Results,

Dave and Katie
and the Fit Soldiers Family!

In my reading this week I came across a quote. Like I often do I quickly process the quote and see how it can relate to helping you in your fitness journey.  The quote...

"The greatest barrier to success is the fear of failure"
Sven Goran Eriksson

This struck me in a couple ways. First, something new, different, or flat out uncomfortable almost always brings about a certain level of fear. Second, the fear of failure, or barrier to your success is even greater the second, third, fourth,...times around.

Think about your first job...

There's no better way to kick off 2012 than this!

If you told yourself that 2012 would be the year you stop making excuses then I've got a great way for you to get started!

New Year, New You Transformation Contest

Transformation Challenge Rules:

• Register as a team of 3-5 people (each team must be a mix of at least one new as well as each gender represented in each group). If you need a group or need more in your group just let me know.
• Challenge runs for 4 weeks from January 6 to February 3, 2012 (weigh-ins and photos due by 6:30pm each day)
• Current member cost: $10 (not including current camp fee)
• New Member cost: $ $160 (includes 3x/ week camp fees)
• Small group Grocery Store Tour + Fit Soldiers Nutrition Resources
• All team members must attend both body composition dates (Jan. 6th & Feb. 3rd. Weighed in and photos submitted no later than 7:00 pm) Minimum dress code, bathing suit, shorts/sports bra, or what ever you are more comfortable wearing.
• Each team will assign a captain. You are welcome to name your team.
• Team captain will gather all team members registration forms and before and after pictures. (If no team give registration from to me.
• Each team will be given a Fit Soldiers Coach. (Lesli,Joey,Me)
• Coaches will pick their top team and top individual transformations (3 total).
• Fit Soldiers members will vote for grand prizewinner online based on photo transformation & body composition stats.
• Upon completion winners (and anyone else who would like) will complete a short written testimonial on their experience
• Winning team members will each receive a $50 gift card, AND you get to create a workout to "train the coaches"!
• Grand prizewinner will receive a gift certificate for a massage, next month of bootcamp free!

Grab a registration form next time your in, or call 720-382-5240 for more information!

Committed to your results,

David Mura

Fit Soldiers Fitness Revolution
2100 East 112th Avenue
Northglenn, CO 80233

Welcome Monday!

How many of us are excited for Monday. Probably not too many as our culture has us hating them like the plague. Yeah OK we just came of the weekend of relaxation but how are you going to approach today?

Your day is is as good or as bad as you want to make it.  If you want to take on the day like its a crappy day...guess what, your going to have a crappy day.

How about you change that crappy mindset and take on today like its the best thing to happen since sliced bread?  If you take on the day with a positive mindset, with a winning attitude then guess what.  You win.

You will accomplish more today than everybody else that's stuck in their own self created rut and actually enjoy it.

So get your head out of the ditch, forget about the "case of the Monday's" and take accountability for your attitude and have an AWESOME day!

Here is a good friend of mine Rocky Balboa giving you a good life lesson! Check it out!

David Mura

Fit Soldiers Fitness Revolution

2100 East 112th Avenue #2
Northglenn, CO 80233

To follow up a little on last weeks post on excuses, I came a cross this picture.

I don't even know what to say, I think the picture speaks for it self.

If you have comments. Leave them below.

Nobody is immune to these.  The are in each an every house hold here in Westminster, across the US, and around the world. We all have them, and will probably never be free of them.

So the question becomes, Are you letting them consume your life? Are you "Stronger Than Your Excuses"

Go ahead and lets be honest. Be a little more conscious of how frequent excuses come up in your day to day. Is it battling the candy jar at work, not getting things done at home, skipping a workout? I personally use the excuse "I'm just so busy."

Are you content with your fitness level, your diet, work status, the list could go on.  Then ask, how often are you making excuses for that aspect of your life. I bet its more frequent than you think. It becomes a crutch and you begin to enabling your self to think that it's not your fault and nothing can be done.

Lets start wiping away those rubbish excuses and start to see the progress that that was dwarfed by them.

I will often times claim to be ohh soo busy... How about I stop wasting time checking email, facebook, wrapping myself up with useless projects.  Just like in college, it always seemed like a perfect time to clean the bathroom when a big project was coming due...

For get the excuses. 'Start Making Yourself Stronger Than Your Excuses'

Fit Soldiers Fitness Revolution

2100 East 112th Avenue #2
Northglenn, CO 80233

720-382-5240